{"id":2426,"date":"2019-11-07T23:28:40","date_gmt":"2019-11-07T23:28:40","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2426"},"modified":"2020-09-04T02:59:49","modified_gmt":"2020-09-04T02:59:49","slug":"get-in-shape-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/","title":{"rendered":"Get in Shape for Women: 10 Simple Tips for Long Term Success!"},"content":{"rendered":"<p>Don\u2019t get discouraged at the thought of getting in shape for women, as it\u2019s not as difficult as you might think! In fact, once you get in the habit of working out regularly you won't want to take a day off!<\/p>\n<p>Examples of celebrities who have successfully lost weight and kept it off using diet and exercise include Janet Jackson, Oprah, Khloe Kardashian, Kirstie Alley, and Marie Osmond to name just a few.<\/p>\n<p><strong>What\u2019s their trick?<\/strong><\/p>\n<p>They incorporate fitness and other healthy lifestyle habits into their daily routines and many of these women credit organized weight loss programs to their success!<\/p>\n<p>Get in shape, burn fat, and get the tight, toned physique of your dreams with the Fit Mother Project 30X (<a href=\"https:\/\/fitmotherproject.com\/fm30x-letter-video\/\" target=\"_blank\" rel=\"noopener noreferrer\">FM30X<\/a>)!<\/p>\n<p>It offers fat-burning workouts, nutritious weight loss meal plans, and motivational support needed to keep you on track and in shape for life.<\/p>\n<p>Sign for our FREE <a href=\"https:\/\/fitmotherproject.com\/get-free-fmjs\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mom 3-day weight-loss jump-start kit<\/a> to get started!<br \/>\n\t\t<div data-elementor-type=\"page\" data-elementor-id=\"2131\" class=\"elementor elementor-2131\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-section-content-middle elementor-reverse-mobile sc-container fmjs elementor-reverse-tablet elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a9332a sc-left-col\" data-id=\"0a9332a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cb607f shortcode-content title-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"1cb607f\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>GET YOUR FREE<br\/>\r\u201cFIT MOM\u201d JUMPSTART<br\/>\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r<p>Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email&nbsp;coaching.<\/p>\r\r<a href=\"\/get-free-fmjs?utm_source=site&utm_medium=banner&utm_term=fmjs\" class=\"optin-banner-btn left-arrow\">YES! GET MY FREE <span>PLAN&nbsp;<i class=\"fas fa-chevron-right\"><\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282 sc-right-col\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fefc65 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"9fefc65\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GET YOUR FREE<br> \u201cFIT MOM\u201d JUMPSTART<br>(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d82cac5 elementor-widget-mobile__width-inherit sc-image elementor-widget elementor-widget-image\" data-id=\"d82cac5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/get-free-fmjs?utm_source=site&#038;utm_medium=banner&#038;utm_term=fmjs\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"308\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\" class=\"attachment-full size-full wp-image-3398\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png 308w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-150x150.png 150w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2><span style=\"color: #f83371;\"><strong>The Role of Exercise in Weight Loss<\/strong><\/span><\/h2>\n<p>Exercise plays a crucial role in effective weight loss when combined with a healthy diet.<\/p>\n<p><img decoding=\"async\" class=\"alignright wp-image-2306\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/07\/gesina-kunkel-muOm9Ga435o-unsplash-768x1024.jpg\" alt=\"get in shape for women \" width=\"263\" height=\"350\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/gesina-kunkel-muOm9Ga435o-unsplash-768x1024.jpg 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/gesina-kunkel-muOm9Ga435o-unsplash-225x300.jpg 225w\" sizes=\"(max-width: 263px) 100vw, 263px\" \/><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3406229\/\" target=\"_blank\" rel=\"noopener noreferrer\">A 2012 study published in the journal <em>Obesity <\/em>(1)<\/a> found that dieting is more effective for weight loss than exercise, but diet PLUS exercise leads to the most dramatic weight and fat loss results!<\/p>\n<p>Exercise helps you increase lean muscle mass, so your body can burn extra calories all throughout the day and maintain weight loss long term.<\/p>\n<p>Muscle mass is the key to achieving the toned, aesthetically pleasing body many women desire.<\/p>\n<p>At the Fit Mother Project, busy women everywhere are losing weight, getting tight and toned, and becoming healthier for life.<\/p>\n<p><strong>Why?<\/strong> Because <a href=\"https:\/\/fitmotherproject.com\/fm30x-letter-video\/\" target=\"_blank\" rel=\"noopener noreferrer\">FM30X<\/a> workout plans are simple, don\u2019t take up much of your time, and you can do them from the comfort of home as no gym membership is required!<\/p>\n<h2><span style=\"color: #f83371;\"><strong>10 Easy Ways to Get in Shape for Women<\/strong><\/span><\/h2>\n<p>Getting in shape for women is simple when you take it one step at a time! Follow the easy strategies below so you can tone up quickly and get the body of your dreams.<\/p>\n<h3><strong><span style=\"color: #48b7ac;\">#1 Schedule Daily Workouts on Your Calendar<\/span> <\/strong><\/h3>\n<p>Create a regular routine and make daily workouts part of it. Set <strong>30-60 minutes<\/strong> aside each day for exercise and mark it on your calendar.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/11\/Get-in-shape-for-women-with-scheduled-workouts.jpg\" alt=\"Get in shape for women with scheduled workouts\" width=\"350\" height=\"\" class=\"alignright size-full wp-image-2620\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/11\/Get-in-shape-for-women-with-scheduled-workouts.jpg 500w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/11\/Get-in-shape-for-women-with-scheduled-workouts-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>For example, your regular routine might include working out when you first wake up, when the kids go to school, on your lunch break, or in the evenings after work.<\/p>\n<p>Everybody is different, so set aside time to work out based on what's best for you!<\/p>\n<p>If you don't have 30 minutes to spare, 15-20 minutes of exercise daily is better than nothing.<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>#2 Make Workouts a Priority<\/strong><\/span><\/h3>\n<p>Make working out a priority over everything else to get in shape and stay fit for life.<\/p>\n<p>If your day is busy, find 15-30 minutes to get in a quick workout \u2013 even if it's while watching television with your family in the evening.<\/p>\n<p>Save longer workouts for the days you have more free time.<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>#3 Take Baby Steps<\/strong><\/span><\/h3>\n<p>If you haven\u2019t worked out in a while, take baby steps. Begin by exercising just 10-15 minutes a day for the first week and work up to 20-30 minutes daily.<\/p>\n<p>Another option is doing 2-3 <strong>10-minute bouts<\/strong> of exercise when you can fit them into the busy hustle and bustle of everyday life.<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>#4 Combine Aerobic with Strength Workouts<\/strong><\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignright wp-image-2420\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/07\/shutterstock_222565729.jpg\" alt=\"get in shape for women\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/shutterstock_222565729.jpg 500w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/shutterstock_222565729-300x200.jpg 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>To get in shape for women, combine aerobic with strength workouts to achieve the best possible results.<\/p>\n<p>Examples of aerobic, or cardiovascular, exercises include:<\/p>\n<ul>\n<li><strong>Walking<\/strong><\/li>\n<li><strong>Hiking<\/strong><\/li>\n<li><strong>Jogging<\/strong><\/li>\n<li><strong>Swimming<\/strong><\/li>\n<li><strong>Biking<\/strong><\/li>\n<li><strong>Rollerblade skating<\/strong><\/li>\n<li><strong>Using an elliptical machine<\/strong><\/li>\n<li><strong>Stair climbing<\/strong><\/li>\n<li><strong>Rowing<\/strong><\/li>\n<li><strong>Jumping rope<\/strong><\/li>\n<li><strong>Jumping jacks<\/strong><\/li>\n<li><strong>High knees in place<\/strong><\/li>\n<\/ul>\n<p>Mix in some strength training workouts too, such as:<\/p>\n<ul>\n<li><strong>Bodyweight exercises (pushups, pull-ups, sit-ups, squats, lunges, etc.)<\/strong><\/li>\n<li><strong>Weightlifting with dumbbells, barbells, kettlebells, or medicine balls<br \/>\n<\/strong><\/li>\n<li><strong>Using resistance bands<br \/>\n<\/strong><\/li>\n<\/ul>\n<p>There are several ways you can incorporate aerobic and strength workouts into your weekly routine.<\/p>\n<p>A few ideas include:<\/p>\n<ol>\n<li>Split your workouts in half (do cardiovascular exercise during half of your workout and strength training during the other half).<\/li>\n<li>Alternate aerobic workouts with strength training workouts (every other day).<\/li>\n<li>Try circuit training \u2013 alternate strength exercises with aerobic exercises during your workout (every other exercise is aerobic) with little to no rest between sets.<\/li>\n<\/ol>\n<p>Change up your workout routine regularly to exercise various muscle groups and achieve the most effective results!<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>#5 Set Daily Workout Goals<\/strong><\/span><\/h3>\n<p>Write down workout goals in a journal and track your progress over time. Exercise should be part of each daily to-do list.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-2407\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/07\/shutterstock_478621111.jpg\" alt=\"get in shape for women\" width=\"350\" height=\"234\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/shutterstock_478621111.jpg 500w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/shutterstock_478621111-300x200.jpg 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Even if you don\u2019t always meet exercise goals, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5111772\/\" target=\"_blank\" rel=\"noopener noreferrer\">studies (2)<\/a> show that goal setting leads to greater weight loss over a 12-month period vs. not setting goals in overweight adults.<\/p>\n<p>A good exercise goal is getting 30-60 minutes of aerobic or resistance training in most days (if not every day) of the week.<\/p>\n<p>Set weight and fat loss goals too!<\/p>\n<p>Examples include losing 20 pounds, achieving a body mass index (BMI) of less than 25, or reducing your waist circumference to <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/risk.htm\" target=\"_blank\" rel=\"noopener noreferrer\">less than 35 inches (3)<\/a> in diameter to reduce chronic disease risks.<\/p>\n<h3><strong><span style=\"color: #48b7ac;\">#6 Train for a Competition<\/span> <\/strong><\/h3>\n<p>Training for a fun run, marathon, triathlon, walking race, bodybuilding or CrossFit competition is an excellent way to get in shape quickly and stay motivated to work out.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/11\/Female-Triathletes.jpg\" alt=\"get in shape by doing a triathlon\" width=\"350\" height=\"\" class=\"alignright size-full wp-image-2621\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/11\/Female-Triathletes.jpg 500w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/11\/Female-Triathletes-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>Your workout routine varies based on the type of competition you're training for.<\/p>\n<p>Recruit a friend to exercise with you to make long sweat sessions more enjoyable.<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>#7 Join a Sports Team<\/strong><\/span><\/h3>\n<p>Joining an adult sports team is an excellent way to get in shape for women, keep you active, and have fun with friends or family.<\/p>\n<p>Try a city basketball, soccer, sand volleyball, tennis, or softball league to keep you motivated to stay active and in shape!<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>#8 Try an Active Hobby<\/strong><\/span><\/h3>\n<p>If you have time for a hobby, choose one that keeps you moving!<\/p>\n<p>Examples include kayaking, rollerblading, hiking, water skiing, cross country skiing, golfing (carry your clubs), dancing, or mountain biking.<\/p>\n<p>Recruit your spouse, parents, children, or friends to join you!<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>#9 Work in Your Yard<\/strong><\/span><\/h3>\n<p>Do chores in the yard on your days off from working out, or choose yard work in addition to workouts when you\u2019re energized and motivated!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-2359\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/07\/download-1-1024x727.jpg\" alt=\"get in shape for women\" width=\"350\" height=\"249\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/download-1-1024x727.jpg 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/download-1-300x213.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/download-1-768x545.jpg 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/download-1.jpg 1200w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Outside chores help you burn a significant number of calories \u2013 as many as working out in some cases!<\/p>\n<p>For example, you\u2019ll expend 149 calories raking, 167 calories gardening, 172 calories weeding, 205 calories mowing the lawn with a push mower, and 223 calories shoveling snow for 30 minutes if you weigh 155 pounds.<\/p>\n<p>If you weigh more than this you'll expend additional calories doing the same activity at the same intensity.<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>#10 Take Active Breaks Throughout the Day<\/strong><\/span><\/h3>\n<p>Regardless of whether you stay at home with the kids or work at an office, take regular activity breaks throughout the day.<\/p>\n<p>Doing so keeps your blood pumping, your heart healthy, and increases your daily calorie expenditure for weight and fat loss.<\/p>\n<p>Take periodic breaks at work or when you\u2019re at home to climb stairs, do squats or calf raises, or walk around \u2013 even if it\u2019s just for 5 minutes at a time!<\/p>\n<h2><span style=\"color: #f83371;\"><strong>A Sample Workout Plan to Get in Shape for Women<\/strong><\/span><\/h2>\n<p>Changing up your workout routine regularly is the key to successfully getting and staying in shape!<\/p>\n<p>Below are sample beginner, intermediate-level, and advanced weekly workouts that get you results quickly.<\/p>\n<p>We also have a great workout available on our <a href=\"https:\/\/www.youtube.com\/channel\/UCK_RW7ahFJx53C5aY0iYqJg\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project YouTube channel<\/a>, shown below.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/-walnB1pmHo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>Day #1 \u2013 Cardio and Strength Training<\/strong><\/span><\/h3>\n<p><strong>Beginner Workout<\/strong><\/p>\n<ul>\n<li>10-20 minutes of walking, swimming, using an elliptical machine, rowing, or cycling<\/li>\n<li>3 sets of squats using your body weight as resistance<\/li>\n<li>3 sets of lunges using your body weight as resistance<\/li>\n<li>3 sets of modified pushups (on your knees)<\/li>\n<li>5 minutes of crunches, planks, and lying leg raises<\/li>\n<\/ul>\n<p><strong>Intermediate Workout<\/strong><\/p>\n<ul>\n<li>20-30 minutes of continuous cardiovascular exercise (jogging, swimming, using an elliptical machine, stair climbing, cycling, etc.)<\/li>\n<li>4 sets of squats to press using dumbbells<\/li>\n<li>4 sets of lunges with dumbbells<\/li>\n<li>4 sets of regular pushups<\/li>\n<li>5 minutes of bicycle crunches, shoulder touch planks, and lying leg raises<\/li>\n<\/ul>\n<p><strong>Advanced Workout<\/strong><\/p>\n<ul>\n<li>20-30 minutes of high-intensity interval training (HIIT)<\/li>\n<li>4-5 sets of squats to press using dumbbells<\/li>\n<li>4-5 sets of lunges with dumbbells<\/li>\n<li>4-5 sets of plyometrics pushups<\/li>\n<li>4-5 sets of <a href=\"https:\/\/www.fitfatherproject.com\/renegade-rows\/\">renegade rows<\/a><\/li>\n<li>5 minutes of weighted sit-ups, plank jacks, and lying leg raises with a stability ball between your knees<\/li>\n<\/ul>\n<p>HIIT alternates high-intensity cardio exercise bouts with low-intensity recovery periods to enhance calorie burning and help you get shredded.<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>Day #2 &#8211; Kickboxing<\/strong><\/span><\/h3>\n<p>Beginner Kickboxing Workout: 20 minutes<\/p>\n<p>Intermediate Kickboxing Workout: 25-35 minutes<\/p>\n<p>Advanced Kickboxing Workout: 45-60 minutes<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>Day #3 \u2013\u00a0<\/strong>Circuit Training<\/span><\/h3>\n<p>*Complete each circuit training exercise for 30-60 seconds and immediately move on to the next exercise. Take short breaks between circuits as needed.<\/p>\n<p><strong>Warm-up<\/strong>: 3-5 minutes of a slow jog or jogging in place<\/p>\n<p><strong>Beginner Circuit Training Workout<\/strong>: 15-25 minutes, or one set of each circuit<\/p>\n<p><strong>Intermediate Circuit Training Workout<\/strong>: 25-35 minutes, or two sets of each circuit<\/p>\n<p><strong>Advanced Circuit Training Workout<\/strong>: 35-45 minutes, or three sets of each circuit<\/p>\n<p><strong><span style=\"color: #800080;\">Circuit #1<\/span><\/strong>: rope jumping, <a href=\"https:\/\/www.youtube.com\/watch?v=QkCTUKrOWJM\">kettlebell swings<\/a>, and squat to press using dumbbells or a medicine ball<\/p>\n<p><span style=\"color: #800080;\"><strong>Circuit #2<\/strong><\/span>: jumping jacks, <a href=\"https:\/\/www.fitfatherproject.com\/russian-twist-tutorial\/\">Russian twists<\/a> with a medicine ball, and reverse lunges with biceps curls<\/p>\n<p><strong><span style=\"color: #800080;\">Circuit #3<\/span><\/strong>: burpees, standing triceps extensions, and lying leg raises with dumbbell chest press<\/p>\n<p><span style=\"color: #800080;\"><strong>Circuit #4<\/strong><\/span>: squat jumps, mountain climbers, and deadlifts using dumbbells or a barbell<\/p>\n<p><strong>Cool-down<\/strong>: 3-5 minutes of walking or another low-intensity exercise plus stretching<\/p>\n<h3><span style=\"color: #48b7ac;\"><strong>Day #4 \u2013 Yoga, Rest, or Walking<\/strong><\/span><\/h3>\n<h3><span style=\"color: #48b7ac;\"><strong>Day #5 \u2013 Repeat Day #1 Workout<\/strong><\/span><\/h3>\n<h3><span style=\"color: #48b7ac;\"><strong>Day #6 \u2013 Repeat Day #2 <u><em>OR<\/em><\/u> Day #3 Workout<\/strong><\/span><\/h3>\n<h3><span style=\"color: #48b7ac;\"><strong>Day #7 \u2013 Yoga, Rest, or Walking<\/strong><\/span><\/h3>\n<h2><span style=\"color: #f83371;\"><strong>Dietary Considerations to Get in Shape For Women<\/strong><\/span><\/h2>\n<p>A healthy diet is crucial when getting in shape for women is your goal. Eat the right foods before and after workouts to keep energy levels high and burn excess body fat.<\/p>\n<p>Dietary habits to consider when you work out regularly for weight loss include:<\/p>\n<ul>\n<li><strong>Eat 5-6 small meals throughout the day<\/strong><\/li>\n<li><strong>Drink 12 cups of water (or other fluids) each day<\/strong><\/li>\n<li><strong>Consider <a href=\"https:\/\/fitmotherproject.com\/the-best-weight-loss-protein-shakes-for-women\/\" target=\"_blank\" rel=\"noopener noreferrer\">weight loss protein shakes<\/a> or bars in place of a meal or instead of sweet treats<img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1963 size-full\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/04\/perfect-plate.png\" alt=\"perfect plate to get in shape for women\" width=\"350\" height=\"250\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/perfect-plate.png 350w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/perfect-plate-300x214.png 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/strong><\/li>\n<li><strong>Fill half of each plate with non-starchy vegetables<\/strong><\/li>\n<li><strong>Fill a quarter of your plate with fiber-rich starches<\/strong><\/li>\n<li><strong>Get at least <span style=\"color: #008080;\">25 grams<\/span> of fiber from fruits, vegetables, legumes, whole grains, nuts, and seeds<\/strong><\/li>\n<li><strong>Fill a quarter of each plate with very lean meats, poultry, fish, seafood, eggs, or tofu<\/strong><\/li>\n<li><strong>Consume 2-3 servings of calcium-rich, low-fat dairy foods or plant milk<\/strong><\/li>\n<li><strong>Drink black coffee or unsweetened tea<\/strong><\/li>\n<\/ul>\n<p>Non-starchy vegetables to consider include asparagus, zucchini, bell peppers, broccoli, cauliflower, onions, celery, tomatoes, cucumbers, mushrooms, and leafy greens.<\/p>\n<p>Corn, peas, beans, lentils, other legumes, sweet potatoes, and whole grains are starches that are rich in fiber.<\/p>\n<p>Consider taking a fiber supplement if your doctor recommends it.<\/p>\n<p><strong>ELIMINATE<\/strong> the following foods to help you get and stay in shape and make workouts seem easier:<\/p>\n<ul>\n<li>Fried foods<\/li>\n<li>Fast foods<\/li>\n<li>Processed meats (hot dogs, deli meats, ham, bacon, etc.)<\/li>\n<li>High-fat cuts of red meat<\/li>\n<li>Sweets<\/li>\n<li>Baked goods<\/li>\n<li>Refined grains (white bread, white rice, etc.)<\/li>\n<li>Potato chips<\/li>\n<li>Pizza<\/li>\n<li>Other highly processed foods<\/li>\n<li>Alcohol<\/li>\n<\/ul>\n<p>If you prefer to keep alcohol in your diet, limit it to one drink per day at most.<\/p>\n<h2><span style=\"color: #f83371;\"><strong>Should I Join a Weight Loss Program for Women?<\/strong><\/span><\/h2>\n<p>Joining a weight loss program specifically designed for women, such as the Fit Mother Project 30X (<a href=\"https:\/\/fitmotherproject.com\/fm30x-letter-video\/\">FM30X<\/a>), increases your chance of getting and staying in shape, eating right, and achieving your goal weight.<br \/>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"790\" class=\"elementor elementor-790\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-reverse-mobile elementor-section-content-middle elementor-reverse-tablet sc-container elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d7d5893 shortcode-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"d7d5893\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>JOIN OUR fit <br>mother \rPROGRAM (FM30X)<\/h2> \r\r<p>Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...<\/p>\r\r<a href=\"\/fm-aa-trial\/?utm_source=organic&utm_medium=inline_banner_ff30x&utm_campaign=free_trial\" class=\"optin-banner-btn left-arrow\">LEARN MORE ABOUT FM30X  \u00bb <\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-8ca251e sc-right-col\" data-id=\"8ca251e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-613336b elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"613336b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">JOIN OUR FIT <br>MOTHER PROGRAM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83e5746 sc-image elementor-widget elementor-widget-image\" data-id=\"83e5746\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/fm-aa-trial\/?utm_source=organic&#038;utm_medium=inline_banner_ff30x&#038;utm_campaign=free_trial\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"336\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img.png\" class=\"attachment-full size-full wp-image-3403\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img.png 336w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img-300x274.png 300w\" sizes=\"(max-width: 336px) 100vw, 336px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-eaa1a52 optin-banner-wrap elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-hidden-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eaa1a52\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6ec9344\" data-id=\"6ec9344\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4d838d9 optin-banner-title elementor-widget elementor-widget-heading\" data-id=\"4d838d9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">JOIN OUR FIT MOTHER 30X PROGRAM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80d2854 elementor-widget elementor-widget-html\" data-id=\"80d2854\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"optin-banner-content\">\n    <div class=\"optin-banner-inner inner1\">\n        <p class=\"optin-banner-text\">FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you... <\/p>\n        <a href=\"#\" class=\"optin-banner-btn\">Learn More &nbsp;<span class=\"arrow\">&gt;<\/span><\/a>\n    <\/div>\n    <div class=\"optin-banner-inner inner2\">\n        <div class=\"optin-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2019\/01\/FM30X-program-img2.png\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<p><strong>Why is this the case? <\/strong><\/p>\n<p>Because when you sign up you receive numerous daily fat-burning workouts, nutritious weight loss meal plans, healthy eating tips, recipes, and motivational support from health experts who keep you accountable for staying on track!<\/p>\n<p>Try Fit Mother Project 30X for <strong>FREE<\/strong> by signing up for the FM30X <a href=\"https:\/\/fitmotherproject.com\/get-free-fmjs\">3-day weight-loss jump start kit!<\/a><\/p>\n<p>You\u2019ll receive a free weight loss workout, free fat-burning meal plan, free health coaching support, and private fit mom Facebook group access.<\/p>\n<p>Give it a try to begin your journey toward a fitter, healthier life today!<\/p>\n<p>Your new friend & health coach,<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-26043\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2019\/10\/erin-bio-pic-150x150.jpg\" alt=\"Erin Coleman\" width=\"150\" height=\"150\" \/><\/p>\n<h3>Erin Coleman, B.S. &#8211; Nutritional Science, Registered Dietician, Licenced Dietician<\/h3>\n<p><em>Writer, <a href=\"https:\/\/www.fitfatherproject.com\">The Fit Father Project<\/a> & <a href=\"https:\/\/fitmotherproject.com\">Fit Mother Project<\/a><\/em><\/p>\n<p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as a Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife and a Mom to two beautiful children.<br \/>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2><span style=\"color: #f83371;\"><strong>References:<\/strong><\/span><\/h2>\n<p>1. Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese post-menopausal women &#8211; doi: 10.1038\/oby.2011.76<br \/>\n<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3406229\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3406229\/<\/a><\/p>\n<p>2. Setting targets leads to greater long\u2010term weight losses and \u2018unrealistic\u2019 targets increase the effect in a large community\u2010based commercial weight management group &#8211; doi: 10.1111\/jhn.12390<br \/>\n<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5111772\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5111772\/<\/a><\/p>\n<p>3. Assessing Your Weight and Health Risk &#8211; National Heart, Lung, and Blood Institute.<br \/>\n<a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/risk.htm\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/risk.htm<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><\/div><p>Don\u2019t get discouraged at the thought of getting in shape for women, as it\u2019s not as difficult as you might think! In fact, once you get in the habit of working out regularly you won&#8217;t want to take a day off! Examples of celebrities who have successfully lost weight and kept it off using diet &#8230; <a title=\"Get in Shape for Women: 10 Simple Tips for Long Term Success!\" class=\"read-more\" href=\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/\" aria-label=\"Read more about Get in Shape for Women: 10 Simple Tips for Long Term Success!\">Read more<\/a><\/p>\n","protected":false},"author":5,"featured_media":2591,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,9],"tags":[],"class_list":["post-2426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.1 (Yoast SEO v26.1.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Get in Shape for Women: 10 Simple Tips for Long Term Success!<\/title>\n<meta name=\"description\" content=\"These 10 simple tips, to get in shape for women of all ages, can help give you the long term success you are looking for. Give them a try today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Get in Shape for Women: 10 Simple Tips for Long Term Success!\" \/>\n<meta property=\"og:description\" content=\"These 10 simple tips, to get in shape for women of all ages, can help give you the long term success you are looking for. Give them a try today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Mother Project - Weight Loss For Busy Moms 40+\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-07T23:28:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-09-04T02:59:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/LosetheFat.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Erin Coleman\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/\"},\"author\":{\"name\":\"Erin Coleman\",\"@id\":\"https:\/\/www.fitmotherproject.com\/#\/schema\/person\/1235ce1f3ff5da0e51ca309a2e182515\"},\"headline\":\"Get in Shape for Women: 10 Simple Tips for Long Term Success!\",\"datePublished\":\"2019-11-07T23:28:40+00:00\",\"dateModified\":\"2020-09-04T02:59:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/\"},\"wordCount\":2213,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/LosetheFat.png\",\"articleSection\":[\"Blog\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/\",\"url\":\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/\",\"name\":\"Get in Shape for Women: 10 Simple Tips for Long Term Success!\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/get-in-shape-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/07\/LosetheFat.png\",\"datePublished\":\"2019-11-07T23:28:40+00:00\",\"dateModified\":\"2020-09-04T02:59:49+00:00\",\"description\":\"These 10 simple tips, to get in shape for women of all ages, can help give you the long term success you are looking for. 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